Prepare as much of your food as possible, do it at home with fresh, minimally processed and varied ingredients, and eat enough to feel full.
Food experts are constantly advised to those who are entangled in healthy food back to basics – and this line of discovery is more or less what returns to fixed assets.
Journalist Michael Pollan Sounded even easier: "Eat. Not too much. Mostly plants."
No matter how you cook, it is unlikely to be innovative. Everyone knows the basics of healthy eating: lots of vegetables, fruits, whole grains, nuts and seeds, as well as beans and lentils; modest volumes of unprocessed meat and seafood, eggs and dairy products; and a little unhealthy food to make life fun.
However, most of us do not eat as well as we know. The evidence suggests that the average Australian passes on its fruits and vegetables. It does not have the necessary nutrients, such as fiber. And she falls too much.
Poor food literacy is part of the reason for low-nutrition elections, but this is not the only reason. I have been writing about health and nutrition for many years, and have interviewed many of Australia's leading nutritionists and food scientists – but I do not use them as a diverse assortment of herbal foods. I'm sometimes at the bottom of a chocolate wrapper or pizza box. And there are hundred other ways I know that my diet is for couples.
The fact that healthy eating is simple in theory, but in practice is very complicated. But there are strategies that make returning to the basics as much as possible.
Make time for the basics
The reason is number one The Australians are referring to the fact that they are not well-trained – a lack of time and energy – which is also a possible cause of our nutritional deficiencies.
"Cooking from scratch requires someone to be at home or go to the store to buy ingredients and be at home and cook, and modern couples do not have that time, because they both work," he says. Katherine Saxelby, a nutritionist who has worked in the field of nutrition for more than three decades.
If you do not have enough time at the end of the day to prepare a hearty meal at home, (generally admittedly not very glamorous) the decision is preparation.
"Have a plan in the morning that you are going to eat that night, especially if you have children," says Saxelby, the brain behind the feed site. Watch. "If you can use a combination of fresh ingredients and what you have done forward, then frozen, it's perfect."
It's a smart idea to have a "master plan" for a week-long dinner – Saxelby offers two fish dishes, three chicken dishes, one gourmet dish and two dishes of red meat, beef, lamb or kangaroo, depending on your family. – warns to be also tight with your planning.
"The lives of people are so varied now – let's face it, they're chaotic," she says. "You will receive an invitation to go for dinner at the last minute, and that the food you cooked went to waste."
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Saxelby proposes to create a "repertoire" of homemade cooking, which requires minimal ingredients, is fast and silent to cook, and you like the taste.
"I think that people need at least four," she says: her repertoire recommendations (which can be made for families and the budget) include: fry, a omelet, a roasted sandwich, a macaroni bake, and this classic favorite, spaghetti bolognaise.
"I can cook it in my head when it's 6:30 and I'm tired," says Sachsley. "I do not need a recipe. I know I need some onions, garlic, mincemeat, tomato and so on. I do not need to think too much and it becomes relaxing to cook."
To date, there are literally hundreds of recipes for fast and healthy eating (some of my games include Jamie Oliver and Joe "Body Trainer" Vick) and millions of other recipes are free on the Internet, so there is no excuse not to find the one you like – and if a kitchen soul, like me, can cook, everyone can. (Come here for the light, healthy recipes of 9Honey Kitchen.)
Sets of food – Services such as Hello Fresh and Marley Spoon, delivering fresh ingredients to complete training in your kitchen – can be a convenient way to improve your diet, although Saxelby warns that their recipes are often difficult.
"If you are exhausted, then go back home, get food, look at the instructions, and you have two flashy children who want to feed it, it's very stressful. [to follow a new recipe]"You do not want to focus on the method and understand what exactly you are trying to do." That's too much. "
Fashionable diets promise to make eating simple – they do not
A diet it's one that dictates hard, hard-to-reach rules about what you can and can not eat, usually with the promise of fast fat loss. Just cut carbohydrates, or sugar, or dairy products, or anything, and the weight will fall!
Like most nutritionists, Saxelby is not a supporter of such diets. "I'm not extreme. I'm about moderation and the middle of the road," she says to the Coach. "It sounds boring and old-fashioned!"
But she understands why limiting baby's diets seem so appealing – after all Do not eat anything is a simpler message than with & # 39; to eat everything, to the extent.
– Paleo diet carries grain, legumes and dairy products. In some cases, it's easy to understand, she says. – For some people, "nothing" is not easier than "being moderate". The problem with [telling people to eat in moderation] – It's hard to hold back.
But the simplicity of the diet of whimsy – extremely low-carbon shelves, such as the Paleo and especially the keto so hot right now – a mirage. In the long run, they will probably make healthy eating even more difficult.
"Every time you go there, there are some new dietary trends that you have not heard of yet," says Saxley Full Meal and Nutrition Companion. "The speed of change of all these things frustrates."
The principles of the diet of today's whim often contradict the principles of tomorrow, creating the illusion that food is constantly changing – and that it is pointless to pay attention to experts who will soon preach something else.
But unlike the whims of constantly changing diets, Australian food rules now not so different from the recommendations of the mid-20th century nutrition: regular servings of fruits and vegetables, whole legumes, lean meats and low-fat dairy products, and lots of water.
"These principles were the same as nutrition became discipline," says Professor Tim Hill, an obesity researcher at the University of Sydney, who reviewed decades of dietary recommendations.
"People say that nutrition is always changing their minds," he says to the Coach. So, [scientists] make certain changes in various aspects when there is more data … but the essence of this tip remains unchanged. "
It's true that nutritionists are preparing for the best ways to structure our diets – is the war continues between those who advocate a high-calorie / low-fat diet and those who favor a low-carbohydrate dietFor example, this confuses us ordinary people who fell into a crossfire.
But those ones Fighting scientists still agree with the basics: well-known nutritionists from both sides of the carbohydrate warfare called the truce & # 39; author of 2018 in the journal Sciencewho concluded that diet quality ultimately meant "reducing processed foods, including sugar and refined grains," instead of focusing on specific macroelement correlation.
"Most of the food is pretty boring," jokes Gill. "Perhaps this is part of the reason that we have such intense arguments."
Numbers – and nutrients – are heavy
Advising people who want to eat better back to basics means that healthy eating has become very difficult – and one of the factors that make it feel difficult is the so-called reductionsist approach to nutrition science. It is there that the products are reduced to the components of nutrients, the consequences of which are studied in isolation.
Although this kind of research is important, it has a big drawback: people do not eat in isolation nutrients. Man is eating food, which consists of thousands of chemicals that interact, counteract and interact with each other within our body. Food is more than the sum of its parts, a concept called "food matrix"
"Reductionism has forced us to apply the pharmacological approach to nutrition, considering nutrients as medicines and nutrition as a means to correct an already unbalanced diet, rather than trying to prevent chronic illness and keep it healthy," the authors of the article wrote in 2015. Healthcare.
For ordinary people, this reductionsist approach means that we are in nutrients – whether we eat the right amount of carbohydrates, or protein, or fat, or sugar, or fiber, or a long list of vitamins and minerals, or ….
It's gorgeous to keep track of. It can become difficult when you start to assign a certain amount of all these nutrients. Telling you to eat 30g of fiber, or 100g of protein, or no more than 25g of added sugar a day is meaningless, if you do not know what these numbers look like on your plate.
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But nutrition is as difficult as you do. While some people are thriving on nutrients and numbers, others simply find them confusing. And if you are in this group, go back to the basics – and forget about them.
Immerse the reductionist approach and adopt a holistic option: stop thinking about your diet in terms of nutrients and quantities, and focus on eating with these product groups outlined in the Australian Food Regulations.
"If you are focusing on a true diet, nutrients typically tend to take care of yourself," said Dr. David Kats, co-author 2014 year scientific Review of the "best" diet, in an interview with Atlantic.
Saxelby quotes Mediterranean diet as an example of a holistic approach to food, it freely prescribes food groups rather than dictates specific nutrients, making it more livelihoods than a diet.
"You have to accept it as a way of life," she says.
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Do not emphasize the "perfect" diet
The ultimate reason for a healthy diet is impossible because we are sticking to the impossible standard – they eat perfect food, in perfect time, in perfect quantities, with the ideal ratio of nutrients. Anything less makes us unsuccessful.
I think that part of the return to the fundamentals is the acceptance that trying everything possible to eat well as well, as well as much more realistic than – eating perfectly.
"Do not expect the perfection of your diet. Your diet will never be perfect," says Saxley. "Do what you can".
Facts are facts: there is no such thing as best way of eating Hill points out this The population throughout the history of mankind has led to a healthy, happy life on diets that consist of a huge variety of foods containing a huge variety of macronutrients.
"The features that are consistent with all of these dietary models are those that we need to focus on," he says, and so far you can guess which of these consistent features: vegetables, fruits, whole grains, and everything else.
And do not forget that there is not much food. No reliable nutritionists or nutrition recommendations are so unhappy that they completely ban products that make life fun – "What is a birthday without a slice of birthday cake?" Watch.
"The diet has a rule of 90:10," she says. "If 90 percent of your diet is healthy, then the other 10 percent may be additional and curable and discretionary foods.
"Allow them unwanted food," she concludes. "The Best Diets That Included" is a tip that makes me feel much better about these empty chocolate wrappers and pizza boxes.
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